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February 7, 2020

Staying Healthy on the Road

Traveling can be invigorating, inspiring, and something to look forward to, but it can also be tiresome, overwhelming, and detrimental to your health. Whether you’re on the road for work or pleasure, it’s important to incorporate healthy habits into your travels so you can embrace every day and return home excited for your next trip!


  • It’s important to get plenty of sleep each night of your journey. Doctors recommend 7-8 hours per night. Don’t deprive yourself of naps if you need them, either – listen to your body!
  • Prior to your trip, prepare for a long flight or time zone changes by shifting your schedule accordingly. If you’re flying from New York and landing in Tokyo at 11:00am, get as much sleep on the flight as you can so your body can feel awake and ready to tackle a full day!
  • If you have a nightly routine at home, try to mimic as much of it as you can in the hotel room! This routine is your body’s trigger to start feeling tired and preparing to sleep, which will help you catch zzz’s a lot more easily.


  • Drink lots of water! Carry a water bottle with you everywhere you go to save money (and the earth) instead of purchasing plastic water bottles.
  • If you’re flying, fill up your bottle at a fountain after you get through security, or have a flight attendant fill it for you after take-off.
  • Limit alcohol intake as well as soda and sugary juices as well.


  • Don’t skip breakfast! Request to stay at a hotel with an included continental breakfast. If your hotel does not serve breakfast, make a note to stop by a grocery store for items such as muffins and fruit while you’re out and about.
  • There is nothing wrong with indulging on delicious food whilst traveling. However, we recommend ordering a salad or side of fresh veggies to eat first in order to maintain a balanced diet.
  • Carry fruit such as a banana, orange or apple to ensure you always have a healthy snack on hand. It is also a good idea to pack a couple extra granola bars, zip loc bag with trail mix, or other healthy on-the-go snacks in your suitcase!


  • Putting aside just 10 minutes every day for some yoga or stretching can greatly improve posture, back pain, and blood flow and even help to reduce stress.
  • When booking the hotel, aim to stay in one with a gym or fitness facility. Pack a set of work-out clothes and plan ahead to make time to exercise.
  • If your hotel does not offer a gym or you prefer not to use it, simply take a walk around the area or climb some stairs- anything that will get you sweating and your blood pumping!
  • If possible, walk as much as you can from place to place instead of calling for a cab, taking a shuttle, etc.


  • Take preventative supplements such as Emergen-C or Airborne before using public transportation.
  • Wash hands thoroughly and regularly.
  • Pack hand sanitizer or wet wipes to stay germ-free while on the go.


  • Make time each night to wind down, such as putting away all screens an hour before bed, doing some light reading, or journaling.
  • Throughout the day, incorporate time to meditate, complete some breathing exercises or just give yourself some quiet time to ease stress.
  • Weather depending, go outside to take in fresh air and get some vitamin D. Enjoy a leisurely walk, explore your neighborhood, or simply sit on a park bench to bask in the sunshine!
  • Interact with those you come across throughout the day! Make conversation with the person at the hotel bar, compliment someone in front of you in line, or ask a local for their recommendations on what to see in the area.
  • Stay in contact with loved ones and friends at home with a phone call, text messaging, or video chat. It can lighten the stress of being away, and make you feel less lonely if traveling alone.
  • Stay up to date on current events by listening to a podcast or the radio, requesting a newspaper from the hotel, or turning on the television as you prepare for the day.
  • Pamper yourself! Bring favorite items from home such as essential oils or facemasks, get a massage at the hotel spa, or search for a nail salon nearby. No matter the reason for traveling, it’s important to take care of yourself on the inside and out to feel your best!

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